Heart Month 2018!

Happy February everybody! Your heart may be the most important organ of your body!

Why you ask?

Your heart pumps blood and oxygen to all other organs of your body and your brain. Your heart is your vital organ for staying alive as without a heartbeat he will not be able to survive in this real world.

So take good care of your heart!

Here are some tips for you and your heart health:

Aerobic activity most days of the week.

No the signs and symptoms of a heart attack. Men and women differ in this area.

Include breathing into your daily routine as slow deep Bress can fill your lungs with essential oxygen that then through our blood vessels flows to our essential organs and muscles.

Take time to warm up before exercise or activities. This warm-up activity allows blood flow to your muscles and makes it less likely for you to be injured.

Reach out and hug someone today! Your heart is essence of your being and can sustain and for fill your life for many years to come.

Start the new year off with a new year – AH New you!

Are you feeling the holidays got you down and you were unable to do the kind of activities you totally enjoy doing?

Now‘s the time to get moving!

Movement is golden for many reasons… Movement keeps our joints limber, it keeps our muscles flexible and strong. When we are flexible and strong we are better able to accomplish the activities that we enjoy doing… Such as hiking, biking, walking, dancing, golfing, and playing with our friends, partners, children and grandchildren!

Below are some tips for starting and sticking with a physical activity program:

1) Find an activity you enjoy! Do you prefer walking or running? Being indoors or outdoors?

2) Ask a friend or family member to join you. Another person or a group keeps you accountable!

3) Identify the best time of day to work out. Are you a morning or afternoon or evening person? When is your energy the best?

4) Start easy and gradually increase your intensity and duration. How much activity is good for you? You should be able to talk and perform your activity with moderate effort.

5) Warm up and cool down to prepare your muscles for activity – don’t stretch “cold” muscles. You may feel a little soreness the next day or two – termed delayed muscle onset of soreness.

6) Strength training at least 2-3 days a week. Most research studies in all ages demonstrates an increase in strength with every other day strength training program. How much do you lift? How many repetitions? You should be able to complete 10 reps with good form. Increase by 5-10% per week without pain.

7) Flexibility 5 days a week. Stretch after a 5-10 minute warm up (walking or cycling) and hold 30 seconds x 3 reps. Go until you feel a gentle stretch and gradually increase each time.

8) Balance retraining 5 days a week. Stand with feet apart near a countertop and chair behind you for safety; hold position for a total of 30 seconds. Repeat 3 to 5 times. Next narrow your stance. Hold. Attempt to close your eyes for 3 to 5 seconds holding countertop and near chair for safety. Do this activity near a mirror to focus on good posture.

9) Aerobics most days of the week. Walking, cycling, swimming, dancing. How much do I do? Cumulative of 30 to 60 minutes of aerobic activity throughout the day. Moderate activity level where you can walk and talk is best. More here during February’s blog – heart month!

Best of luck with your New Year!

TOP RECIPES FOR A HEALTHY HOLIDAY AND NEW YEAR!

Do something you enjoy daily! Find a Friend to Workout with and Stay Active! Take a minute each day to walk, stretch, do yoga, Tai Chi, and just breathe!

https://www.health.harvard.edu/staying-healthy/5-of-the-best-exercises-you-can-ever-do

Eat a Nutritious Balanced Diet! Select your food wisely. Be aware of balancing your calories and also your energy expenditure. Eat earlier in the day. Take a walk after your large meal. Eat fruits and veggies, about 1gm of protein per kg of body weight (for example a 150# is 68 kg and needs 68 gm of protein or 1/2 cup), and add a sweet or two in for good measure.

https://www.webmd.com/fitness-exercise/guide/good-protein-sources

https://www.theactivetimes.com/do-these-5-exercises-every-day-stay-fit-life

Cultivate your Spiritual Health and Wellbeing! Don’t forget to take some time just for you. To think. To Meditate. To pray. 

https://www.psychiatry.org/news-room/apa-blogs/apa-blog/2016/06/bringing-faith-and-spirituality-into-mental-health-care

https://wellness.ucr.edu/spiritual_wellness.html

Happy Healthy Holiday and New Year!

Tips If You Have Osteopenia and Osteoporosis

Tips if you have osteopenia and osteoporosis.

  1. Weight bearing exercises
  2. Calcium with Vit D
  3. Posture
  4. Regular examination after 65 or family history or postmenopausal

As we age, we lose bone mass and the quality of our bones decline, e.g. bone health.

After the age of 30 our bone mineral density declines. Bone mineral density is measured by the amount of bone at your hip and at your lumbar spine by a special test called a DEXA scan (Dual-energy X-ray absorptiometry).

Bone mineral density measurements are recommended at and after the age of 65 for both men and women and post menopausal. (CDC)

Men lose 1% of BMD per decade and women about 2.5% of BMD per decade. Bone mineral density refers to amount of bone per volume whereas is related to the internal bone architecture. Bone quality has been vastly ignored. http://www.mdedge.com/ccjm/article/95089/endocrinology/bone-density-vs-bone-quality-whats-clinician-do

Many times we have changes in our diet and nutrition that contribute to loss of bone health.

We require sufficient doses of calcium plus vitamin D. What is the optimal dose? A combination of food sources as well as supplements outlined in the following reference.(https://www.nof.org/patients/treatment/calciumvitamin-d/)

Also we begin to lose muscle mass and add around age 50. Both men and women can lose muscle mass. Men lose muscle mass about 1% per year and woman about 2% per year depending upon physical activity. (Check)

Muscles contribute to pull on the bone and can actually enhance our billing mineral density. Lack of sufficient physical activity can lead to loss of muscle strength, power, and endurance. Muscle mass can be regained through physical activity and exercise through and beyond age 90. Muscle health is important to prevent fall. Falls may lead to a fracture if somebody has osteoporosis or osteopenia. Weight-bearing activities and exercises are recommended to minimize loss of bone.

Weight-bearing activities can also enhance balance, strength, and flexibility if done correctly under the supervision of a exercise expert. Some activities that are recommended are walking, strength training, jumping, and prior to starting any new activities we should be reminded that we need to progress slowly and gradually.(CDC)

People who are at risk most risk for osteopenia and osteoporosis are:
1) Caucasian
2) Female
3) Low body weight
4) Family history
5) Lack of physical activity and weight bearing exercises

Osteopenia and osteoporosis can be minimized through nutrition and physical activity and individualized exercise prescription.

Please contact your PCP and/or physical therapist today to minimize your risk and maximize your healthy and active function for Quality of life. Health check up yearly is important to make sure we keep tabs on our bodies! Early detection of disease or bone loss can minimize our losses in the long run.